Kate, Hamel, Rach and Kev.
2014 REGIONAL & GAMES ATHLETES
SESSION ONE
1. Pulls
4x6 Good Mornings
2. Metcon
1. Pulls
4x6 Good Mornings
2. Metcon
"American Dream"
20 minute up ladder of:
1.2.3.4...
Power Clean, 205/145
Muscle ups
SESSION TWO
1. Odd Object/Movements
3x 200m Farmers Carry, 70/53
2 minute rest between sets
2. Rowing/Core
50 GHDSU
2k Row
50 GHDSU
20 minute up ladder of:
1.2.3.4...
Power Clean, 205/145
Muscle ups
SESSION TWO
1. Odd Object/Movements
3x 200m Farmers Carry, 70/53
2 minute rest between sets
2. Rowing/Core
50 GHDSU
2k Row
50 GHDSU
2014 OPEN ATHLETES
1. Metcon
"American Dream"
20 minute up ladder of:
1.2.3.4...
Power Clean, 205/145
Muscle ups
"American Dream"
20 minute up ladder of:
1.2.3.4...
Power Clean, 205/145
Muscle ups
2. Skills
EMOMx10
Max Strict Pull ups + 30 Double unders
EMOMx10
Max Strict Pull ups + 30 Double unders
OPEN
ReplyDelete1. American Dream - 8 rounds (15 rep PR)
2. EMOM 10 - 5/5/4/4/3/3/3/3/3/3 Rx (brutal end to a long week)
Day early due to work. Felt better than expected considering 4 days on.
ReplyDelete1. 135# 135# 155# 155#
2. 7+3, had to go to false grip for most, but can't be upset by this score. Just a lot to work towards.
3. Snow removal and getting to work ran out of time
20 minutes of muscle ups and power cleans. I feel like Coach is giving us a reward after the amount of wall balls and burpees we've been doing. Amped to do this one again.
ReplyDeleteOpen:
ReplyDelete1. American Dream - 8 rnds + 9 PCleans + 3 MUs.
2. still decreasing amount of work.
1. 8rds + 4 pcleans
ReplyDelete2. 10+30, 6+30, 4+30, 4+30, 3+30, 3+30, 3+30, 3+30, 3+30, 3+30.
Open.
ReplyDelete1. 9 full rounds plus 5 p. cleans.
2. Done.
Have a great weekend everyone and get some rest.
1) good mornings - 135
ReplyDelete2) American dream - 10 rnds
3) farmer carry - done (2:15 avg)
4) ghd's/row - 14:58
Open
ReplyDeleteAmerican Dream
1. 9r + 1 clean
2. 15/4/4/4/4/4/4/4/4/4
who will prevail, the ninjas or the beast!? #AmericanDream
ReplyDelete5'10 180 team ninja!
Haha 5'8, #170 team ninja for life!
DeleteFeel like I'm stuck in between... 6'0"/208lb... Where would you put me? Maybe NEITHER?
Deleteyou are like middle class! 210 is pretty solid though!
DeleteMorning Session
ReplyDelete1) 95/115/135/155
2) American Dream - 8 rds + 9 powerclean (2 rep pr from last time, real happy with that because I swore my mu's have been getting worse, but I guess not)
Omg, I just went back and actually checked my previous score and it was only 7+8, I thought it was 8+7, so I completely destroyed my previous, that's huge progress!!!
DeleteCongratulations! That is awesome when that happens. I have had it the other way, not so awesome...
DeleteThanks bro, I've had it happen the other way too and it sucks so bad, lol!
DeleteI'm sure it is a result of the whole week but each hour that passes I feel more and more wrecked. I'm blaming the American nightmare though. Ha. I love it. Thanks coach.
ReplyDeleteOpen:
ReplyDelete1) 7+9 @ 185lbs
2) 5/4/4/4/4/3/4/4/3/4 modified, onset of shin splints from yesterday's double under's so I did EMOM max strict pull-ups.
Good Mornings
ReplyDelete95-95-115-115
"American Dream"
9 power cleans + 2 muscle ups
- ecstatic about this because I was able to string muscle ups together better than I ever have. Power Cleans were efficient and felt good. Most were touch and go.
Regionals/
ReplyDelete5'8"/180/44
A little out of order.
1. "American Dream" 8 + 10 Rx. 7 rep PR from September.
2. Good mornings 2 x 135, 2 x 155
3. GHD/Row/GHD 15:00. 2:34/7:36/4:02 with a lot transition time.
4. Farmer's Carry. Completely half-assed this.
Nice job on the PR....those 7 reps are tough on this workout. That's probably like 1:15 or more worth of work time!
DeleteGood job! Nice PR!
DeleteNice pr bro!
DeleteRegionals:
ReplyDeleteMorning:
1: Good Mornings: 135 across....kept it light and focused on feeling every muscle in every movement. Felt great.
2: "American Dream" 10 rounds + 8 PC....felt pretty slow on MU's no big deal.
Dex.....don't rub it in too hard when you crush me on this.
I wish my fast was as good as your slow!
DeleteI believe I may have said that same thing to you a while back man. I hope I'm still killing it day after day like you in 10 years!
DeleteDude, when I was your age, the only lifting I did was those funny sized bottles that Belgium beer is sold in and cans of Pringles. But truth be told, I was SUPER fast at it. PR's every night!
Delete3: Done...unbroken on all
Delete4: 14:15 RX....row was 7:09...did 40/10 and whatever on last GHDSUs
Regionals:
ReplyDelete1. 135 across
2. 7 rounds (don't have room to kip consecutive muscle-ups so this took a little longer)
But Happy with progress either way.
3. Will do at work
4. 17:40, for some reason this didn't go as planned. my legs were burned out. 7:35 2k split.
Happy Valentines Day everyone.
Anxious doing this workout later today... Loved doing it last time, but this is also the workout who got me my shoulder injury.
ReplyDeleteLet's get my revenge on this workout.
Good luck Greg! I am sure it will go great.
DeleteThanks Michael for always being so positive. I'll do my very best!
DeleteAlways tough getting back on the horse that threw you. Spur that sum bitch!
DeleteGood luck bro, take no prisoners!
DeleteYou'll do well Greg!
DeleteThanks guys for the nice words! :)
DeleteSo last time I got 9 rounds + 3 mucle-ups + my AC joint popped out and were out for 6 weeks.
Today: 10 rounds complete + 3 power cleans and NO PAIN.
Felt really emotional. Damn I feel relieved.
Great work Greg! I can imagine your relief.
DeleteThanks Michael. Your PR today was HUGE too. Awesome progression man! :)
DeleteAwesome job bro, really happy u killed it and stayed healthy!!!
DeleteRegionals:
ReplyDeleteDid only 1 session plus farmers carry today:
1: Good Monings @ 155 Across
2: American Dream: 8 Rounds + 1 PC RX
Felt quiet good but PC felt very heavy today.. Had hopes to make 1 more full round, but im still satisfied. MU´s is kind of a weakness.
3: 3x 200m Farmers Carry. Done after American Dream.
American dream: 6r plus 3 (105#/ mu)
ReplyDeleteOtm, strict pu 6,4, 3, 3, 3, 2, 2, 2, 2, 3
/20-30 du per round
Open master
Delete1. 8 rounds + 7 PClean
ReplyDeleteI am confused how the American dream workout is suppose to work. Any help?
ReplyDeleteI am confused how the American dream workout is suppose to work. Any help?
ReplyDeleteWildcat: do one power clean, then do one muscle up, then do two power cleans, then do two muscle ups, then do three power cleans, then do three muscle ups, rinse, lather, repeat.
DeleteEnjoy yourself!
1. 4x6 Good Mornings @ 95#
ReplyDelete2. Metcon
"American Dream"
1 Muscle up shy of 9... 8 + 17
3. 3x 200m Farmers Carry, 70/53
Done
4. Rowing/Core
50 GHDSU
2k Row
50 GHDSU
Only made it through 80 GHDSU... felt so nauseous
Regionals.
ReplyDelete1) 135/155/155/155
2) 9rds + 3 muscleups.
3) did some broad jumps. Up to 8' 3" followed by a plyo scap routine.
Only had time for the MetCon this morning due to our class schedule.
ReplyDelete10rds+11power cleans+4muscle ups Rx.
I wanted 11 full but set my pace too slow at the start. I had more in the tank and sped up too late:(
Open:
ReplyDelete9 + 11 .... both my hands got massacred on the round of 8 and I had to do some bloody singles after that , think I could have maybe got 10 without that, but excuses suck so I just need to get better at doing high volume MUs
even though i think this score sucks donkey balls its a full round + 7 rep PR from the last time we did this so I can't be too pissed
Delete"sucks donkey balls" hahahahah good one!
DeleteHad to do today's work in one session ... Yuck
ReplyDelete1. Good mornings - worked up to 145
2. Metcon - 8+10
3. Farmer carry - didn't time but completed
4. Row and ghds - had to share machine but the row 2k was bad took 8:50 ... I need to work on this badly
1. 135 across
ReplyDelete2. 9 rounds + 1 clean. Definetely started off way to slow and realized it with 3 mins to go. Should have been in the 10s. Awesome wod though!!
Open
ReplyDelete1. 10rds +2
2. 6/6/3/4/3/4/4/3/4/4 & 30 DU's
1st time doing st.pu's since lat/shoulder injury!
Open:
ReplyDelete1. 5 +3 (135#/Band MU)
2. Burpee work instead (EMOMx10 12 burpees to a target)
Open/Masters 43
ReplyDelete1. 8 Rds plus 1 PC
2. done, pull-ups started at 8, 5,5 than a lot of 3's!
Great job Peter! I am happy to see that you are back posting. I have missed your posts the last few days. I always like to see your performance. We are similar in age and you have a great motor.
DeleteThanks Michael, I am always trying to catch your scores, a great motivation! I did a comp last week and than fell behind a day so I didn't bother posting, but am back on now!
DeleteHow did the competition go?
DeleteGreat! It was a small one at the local box for its members, but I placed, which was good. Thanks
DeleteOpen masters
ReplyDelete1. 9+13 @ 125# with strict body weight GHD dips.
2. On the odd/evens EMOM 10: strict pulls, 5,4,5,4,5 / 30 DUs
1: 145# (65kg) across
ReplyDelete2: 9 rnds + 17 reps. Really wanted to get to 10 rounds!
3: Done
4: 13.54. 2k row = 7.38
OPEN
ReplyDelete1) 10 PC + 5MUs - Should have gotten back on the bar sooner. MUs unbroken through 7
2) 18, 5, 4, 4, 5, 4, 3, 4, 4, 4 - DUs were still rusty at first but UB the last several sets
Regionals/Masters
ReplyDelete1) 4x6 good mornings; 135,155,175,195.
2) metcon; 8+13 rx.
2.1) farmers carry 3x200m; done.
2.2) 11:59 rx.
Worked on my du's.
That is a great time on the GHD/Row/GHD workout. I wouldn't have touched that with regular abmat sit-ups!
DeleteThanks Michael! I'd rather do GHD's any day over Abmat sit-ups! Where are you from Michael?
DeleteSteeve, I live just outside of Tampa, Florida.
DeleteAmerican dream : 10+9 rx
ReplyDeleteLoved this workout - sharing a set if rings - actually helped pace the wod better
Do the rest later..
Ps I just yacked looking at tomorrow's wod-- FML
Funny cause I feel sick looking at it too, no joke
DeleteI'm alone to do it tomorrow..... Gosh.
DeleteLol that sucks Greg. It's all good man, hit it hard - ill be waiting for your scores. We are all in it together. #mentaltoughness
DeleteRow/ghd : 12:33
Farmers walks done- felt good!
Open
ReplyDelete1. 7/7 +3 reps
2. Done
American dream
ReplyDelete10+1
Open
ReplyDelete1) 6+7 PC + 5 MU. Had to sub with bar MU as I don't have rings tall enough yet
2) done
Open
ReplyDelete1.) 10 RDS + 2
2.) Achilles is tender so just did 5x max effort strict pull-ups, alternating grips
Mixed x 2: 18/13
Double overhand x 2: 10/9
Double underhand: 10
Masters
ReplyDeleteGood mornings 95/115/135/155
American Dream 9+3
Farmers carry done
50 GHD 2000m row 50 Ab mat sit ups 13:16
Open Masters
ReplyDelete1. 135# 6 + 8
2. 9,5,5,3.4.4.2,3,3,3 pulls/ 30 dus
Open
ReplyDelete1) 9+2 @ 185# - used 175# last time and think I was close to the same score. This is the most power cleans I've done at this weight. I'm happy with today's WOD.
2) no time
1) 145 Across
ReplyDelete2) 9 Rounds 2 P. Cleans. Can't figure out where this relates to last time. I think it's about the same, I felt like shit today, so I'm pretty stoked with the score.
3) 2x200, ran out of time for the third.
4) Couldn't squeeze it in, I have to be a good husband today and couldn't do a double session.
Regionals - had baseball this morning and it was a doozy. Had to catch 4 bullpens. Legs=gone.
ReplyDelete1. Good Mornings- 135,155,165,185lbs.
2. American Dream- 7+ 12 reps. This is a 7+12 rep PR! Haha was not able to do this previously. At that time my max clean was 210lbs and I could only manage 1 or 2 muscle ups per day.
Might come back for row and ghd later. Depends on how I feel.
OPEN + 100 TTB for time:
ReplyDelete1) Metcon: 10 rounds + 5 power cleans. (2 reps less than last time)
2) EMOM x 10: 18, 6, 4, 4, 4, 4, 5, 4, 5, 6. No misses on DUs.
3) No GHD at work so did 100 TTB for time: 6:33.
Open
ReplyDelete1) 8 Rounds + 7 Rx - Last time I was only 7 rounds + 8 @ 185# thanks coach!!
2) pull ups: 6/3/3/3/3/3/3/3/2/3
This comment has been removed by the author.
ReplyDelete1. 7rds +11 @ 103# Most mu I've done in one workout
ReplyDelete2. 6-3-2-2-2-2-2-2-2-2/ 30 DU. Shoulders were smoked
Open/Mastrrs 48
ReplyDelete1) 8 + 6 @ 185. After round 2 did c2b and ring dips for mu's due to right shoulder.
2) 9-4-3-3-3-4-3-4-3-4 and 30 du's per minute.
"American Dream"
ReplyDeleteScore - 9 Rounds + 7
(First time doing this, very happy with this as my max clean is 265 and bodyweight is 170lb, hands ripped during 4th round and rings slipped and became uneven but mentally blocked it all out and kept going)
2nd Session
50 GHD Sit-Ups (2:08)
2000 Meter Row (7:20)
50 AB MAT Sit-ups (1:24)
Time - 11:24
(32 seconds of rest between transitions)
(Scaled to 50 ab mat situps because I have not done many GHD this year and didn't want to ruin myself)
Great day..... Recovering now to get prepped for tomorrow
(
Open
ReplyDelete1) 9 rnds + 16 reps. 21 rep improvement from last time
2) 10,5,4,4,4,4,4,4,4,4.
Evening Session
ReplyDelete1) 1:30/1:41/2:01 total time with rest 9:12
2) 15:20 (the ghds were horrible, surprisingly I still kept a decent row pace, went 7:27)
Open
ReplyDelete1. "American Dream" 3 reps short of 9 rounds. 2 rep PR but last time I didn't have high rings so did band assisted ones. Great wod.
2. OTM 10 max strict pull-ups and 30 DUs. 7,7,5,3,4,3,3,5,5.
Open 2014
ReplyDelete1. Metcon american dream : 10+ 6 power cleans ( just started my round of 10 power cleans last time
I did it) pretty happy about my performance.
2. Emom x 10 : 10-3-4-4-4-4-4-3-3-4
dU's missed A couple of time but finished the 30 every minute
Masters; Open
ReplyDelete1. American Dream: 9 + 2 PC
2. EMOM x 10 then 5 across
Open
ReplyDelete1. Got to 6 cleans and 2 MUs Rx
2. 10,5,3,3,3,3,4,4,4,3
Masters 46
ReplyDelete(Focused on get my elbows thru quicker went lighter and did C2B instead of MU which I am working on)
Metcon: (9+6 P/C)
1.) 1,2,3,4,5,6,7,8.....
Power Cleans #185 (51 reps)
C2B ( strict) (45 reps)
2.) EMOM 10
3 HSPU ( 2 mats) (30 reps)
30 DU's (300 reps)
American Dream
ReplyDelete9 rounds +2 PC (1 rd pr)
BS 8x2 (From Yesterday)
225/245/265/275/285/295/305/305
Open
ReplyDelete9+ 5 PC
Then 5min rest for lack of time at work
4/4/4/3/4/4/4/3/4/3
Du's were about 15-20/ per set. Still a goat of mine
had to prep the box for our competition this weekend. only got the metcon in.
ReplyDeleteamerican dream: 9 rounds+10 cleans. guess i just went too slow. wanted to do as many UB sets of muscle ups as i could. should have pushed the pace apparently.
Thought the #antinija would wreck this workout. Shake it off man....I'm sure you will kill Barbell Hell
DeleteMetcon: 8 rounds + 5 Rx
ReplyDeleteAll in 1 session today
ReplyDelete1) 135/155/165/175
2) 9 rounds + 10pc + 4 mus
3) done with fat grips was awful
4) done
1. 135# good mornings across
ReplyDelete2. 9+6 (185#)
3. 2:52, 2:12, 2:12 (70#)
4. 13.32
2014 Regional & Games:
ReplyDeleteAll 1 Session:
1. 135# x 1, 95# x 3.
2. 8 + 12 Rx. Goal was 10, couldn't find a MU rhythm.
3. 1:50, 1:47, 1:26. 70# KBs.
4. 11:07. No GHD, subbed ab mat situps. 7:26 2k.
Just met-con today 8+9 didn't push hard enough.
ReplyDeleteOpen
ReplyDelete1. Metcon - 7 rounds + 13 reps at 165#. Last time was 6 + 2 with the same weight, so some progress here.
2. strict pull-ups/DUs - 15,4,3,3,3,4,4,3,3,4. Had to go into minute 2 with DU, pull-ups took almost a minute.
3. Smolov Jr. squats, HBBS, 8x4 at 190#. Week 2 day 3.
One session:
ReplyDelete1) GM - 155
2) 9 cleans + 6 muscle ups
3) GHD/Row - 13:13
Open:
ReplyDelete1) 8 rounds
Open
ReplyDelete8+ 12
26 pullups total
Today, attended the Coaches Prep Course at my home-box Peak360, so training minimized. Must say though, very cool intimate invironment, and had the pleasure of working with some of the "top dawgs" in regards to coaching. Chuck Carswell, Austin Malleolo, and Rus Berger are all some great dudes! Looking forward to tomorrow.
ReplyDeleteAfter some great small group instruction throughout the day, did a little partner WOD lead by Austin to end the day: 12min AMRAP, 30 Squat Snatches (95, 65), 30 T2B- Switch off every 5 reps. Spicy interval work. Think me and my partner hit 3+15.
Took an hour or so rest afterwards, then hit the "American Dream" from Friday.
Got 10 full rounds + 18 reps. PR (last time in September got 9+19). Felt great, but also ripped!
Felt beat up as heck on Friday, with a nagging low-back soreness, so I took off. Gonna try and get Saturday's monstrosity, in tomorrow after Day 2 of the seminar!
Open
ReplyDelete1. "American Dream": 9 rounds + 1 PC @175# and C2B's. I'm actually pretty happy with this considering I just set my 1RM @205# last month. The extra day of rest definitely helped.
2. 6/30, 3/30, 2/30, skip, 3/30, 2/30, 2/30, skip, 3/30, 2/30
Open
ReplyDelete1) American Dream - 8 rounds even (well, ok, about 2 seconds over time)
Did some squatting - EMOM10 - 150kg x 1
American dream:
ReplyDelete10rounds + 9 power cleans
Open
ReplyDeleteMetcon: 10 Rds + 2 power cleans